How to Calculate Calories Burned

Calories burned during exercise depend on the activity intensity (MET), your body weight, and duration. MET values are standardized for hundreds of activities.

The Formula

Calories = MET x Weight(kg) x Duration(hrs)

Where:

METMET Value — Metabolic equivalent of the activity
kgBody Weight — Your weight in kilograms
hrsDuration — Exercise time in hours

Step-by-Step Example

Here's how to calculate calories burned step by step:

  1. 1Find MET value: Look up the MET value for your activity (e.g., running = 9.8).
  2. 2Convert weight to kg: Divide your weight in pounds by 2.205 to get kilograms.
  3. 3Convert time to hours: Divide your exercise minutes by 60 to get hours.
  4. 4Multiply all three: Multiply MET x weight(kg) x duration(hrs) for calories burned.

Following these 4 steps gives you the final calories burned value.

Skip the Math

A 70 kg person running (MET 9.8) for 30 minutes burns 9.8 x 70 x 0.5 = 343 calories.

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Why You Need This Calculation

  • Knowing calories burned helps manage weight, plan nutrition, and balance energy intake with expenditure.

Common Mistakes

Using the wrong MET value for your intensity.

Walking (3.5 MET) and running (9.8 MET) differ greatly.

Forgetting to convert pounds to kilograms.

The formula requires weight in kg, not lbs.

Using minutes instead of hours for duration.

Convert minutes to hours by dividing by 60.

Frequently Asked Questions